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Wild rice vs Millet raw - In-Depth Nutrition Comparison

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How are Wild rice and Millet raw different?

  • Wild rice is higher in Zinc, Phosphorus, Magnesium, Vitamin B3, and Potassium, however Millet raw is richer in Vitamin B1, Copper, Manganese, Iron, and Fiber.
  • Daily need coverage for Zinc from Wild rice is 39% higher.
  • Wild rice contains 2 times more Potassium than Millet raw. While Wild rice contains 427mg of Potassium, Millet raw contains only 195mg.

Wild rice, raw and Millet, raw are the varieties used in this article.

Infographic

Wild rice vs Millet raw infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wild rice
Wild rice
5
:
3
Millet raw
Millet raw
Contains more Calcium +162.5%
Contains more Magnesium +55.3%
Contains more Phosphorus +51.9%
Contains more Potassium +119%
Contains more Zinc +254.8%
Contains more Iron +53.6%
Contains less Sodium -28.6%
Contains more Copper +43.1%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Contains more Calcium +162.5%
Contains more Magnesium +55.3%
Contains more Phosphorus +51.9%
Contains more Potassium +119%
Contains more Zinc +254.8%
Contains more Iron +53.6%
Contains less Sodium -28.6%
Contains more Copper +43.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wild rice
Wild rice
7
:
2
Millet raw
Millet raw
Contains more Vitamin A +∞%
Contains more Vitamin E +1540%
Contains more Vitamin B3 +42.6%
Contains more Vitamin B5 +26.7%
Contains more Folate +11.8%
Contains more Vitamin K +111.1%
Contains more Vitamin B1 +266.1%
Contains more Vitamin B2 +10.7%
Equal in Vitamin B6 - 0.384
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +1540%
Contains more Vitamin B3 +42.6%
Contains more Vitamin B5 +26.7%
Contains more Folate +11.8%
Contains more Vitamin K +111.1%
Contains more Vitamin B1 +266.1%
Contains more Vitamin B2 +10.7%
Equal in Vitamin B6 - 0.384

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
2
:
3
Millet raw
Millet raw
Contains more Protein +33.7%
Contains more Fats +290.7%
Contains more Water +11.7%
Contains more Other +111.8%
Equal in Carbs - 72.85
Wild rice
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Millet raw
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more Protein +33.7%
Contains more Fats +290.7%
Contains more Water +11.7%
Contains more Other +111.8%
Equal in Carbs - 72.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Millet raw
Millet raw
Contains less Saturated Fat -78.4%
Contains more Monounsaturated Fat +386.2%
Contains more Polyunsaturated fat +215.7%
Wild rice
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains less Saturated Fat -78.4%
Contains more Monounsaturated Fat +386.2%
Contains more Polyunsaturated fat +215.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Millet raw
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice Millet raw Opinion
Net carbs 68.7g 64.35g Wild rice
Protein 14.73g 11.02g Wild rice
Fats 1.08g 4.22g Millet raw
Carbs 74.9g 72.85g Wild rice
Calories 357kcal 378kcal Millet raw
Sugar 2.5g Millet raw
Fiber 6.2g 8.5g Millet raw
Calcium 21mg 8mg Wild rice
Iron 1.96mg 3.01mg Millet raw
Magnesium 177mg 114mg Wild rice
Phosphorus 433mg 285mg Wild rice
Potassium 427mg 195mg Wild rice
Sodium 7mg 5mg Millet raw
Zinc 5.96mg 1.68mg Wild rice
Copper 0.524mg 0.75mg Millet raw
Vitamin A 19IU 0IU Wild rice
Vitamin A RAE 1µg 0µg Wild rice
Vitamin E 0.82mg 0.05mg Wild rice
Vitamin B1 0.115mg 0.421mg Millet raw
Vitamin B2 0.262mg 0.29mg Millet raw
Vitamin B3 6.733mg 4.72mg Wild rice
Vitamin B5 1.074mg 0.848mg Wild rice
Vitamin B6 0.391mg 0.384mg Wild rice
Folate 95µg 85µg Wild rice
Vitamin K 1.9µg 0.9µg Wild rice
Tryptophan 0.179mg 0.119mg Wild rice
Threonine 0.469mg 0.353mg Wild rice
Isoleucine 0.618mg 0.465mg Wild rice
Leucine 1.018mg 1.4mg Millet raw
Lysine 0.629mg 0.212mg Wild rice
Methionine 0.438mg 0.221mg Wild rice
Phenylalanine 0.721mg 0.58mg Wild rice
Valine 0.858mg 0.578mg Wild rice
Histidine 0.384mg 0.236mg Wild rice
Saturated Fat 0.156g 0.723g Wild rice
Monounsaturated Fat 0.159g 0.773g Millet raw
Polyunsaturated fat 0.676g 2.134g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Millet raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%
Wild rice
39%
Millet raw
Minerals Daily Need Coverage Score
96%
Wild rice
79%
Millet raw

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.567g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 14)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.6)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.